topic Overwhelmed in Anxiety

Overwhelmed

Booklover17 — Tue, 05 Sep 2017 20:38:55 GMT

Hello everyone,

This is my first time posting here. I have recently been told by my psychologist that I have anxiety. I am trying to work through it but it is so hard. I just feel very overwhelmed about having anxiety and just everything right now.

Does anyone have any tips to help me not be so overwhelmed?

Thank you.

Overwhelmed

cakeboss — Tue, 05 Sep 2017 20:56:48 GMT

Hi there i to are a sufferer of anxiety i also have panic attacks with my anxiety .I have had anxiety on and off for awhile now .I have a good gp who understands anxiety i find that helps.i have had counciling which i was given relaxtion cds .The relaxation cds are used to help you breath and stay grounded while having anxiety attack.I havnt majored the cds yet but we are working on them.I recently had some major anxiety finacial and i was put on medication .It helps but i still have to deal with the anxiety i was sent to a psycitrist who has been great .Together we are sorting out my medication and he said i will have great days and bad days and hes helping me stay grounded with breathing excercises i find walking helps alot .I also love music so when im feeling anxiety attack i play music and i was told keeping the heart rate up like say walking or excercise helps with the anxiety hope that helps .You are on the right track with a psycolgist they will help you and i know when anxiety is at its worst its hard but a support network is good thing your psycologist gp a good friend or family to be there for you .hope you feel better soon .Its okay to feel terrible its a illness anxiety a horrible one and try to surround yourself with people in your life that make you smile and take a day at a time when your anxiety is high

Overwhelmed

Starwolf — Tue, 05 Sep 2017 22:43:31 GMT

Hi Booklover and welcome to the community.

Anxiety can be so scary and debilitating...Well done for being proactive and working with a psychologist to help you manage it.

Though there is no on/off switch for it, there are coping strategies that can complement the treatment you are already receiving. I'd suggest you google Relaxed Breathing, Relaxed Body Scan, Mindfulness (Smiling Mind and Buddhify are 2 helpful apps). To be effective, those strategies must be practiced daily and persistently, preferably in calmer moments. It will help the mind slip into a more relaxed mode when most needed.

You could also check online treatment (MindSpot, MoodGym).

Even navigating these forums can be used as distraction. If there is no one around you at the time, it will help you connect with a network of cyber friends who will understand and support you.

Here for you.

Overwhelmed

startingnew — Wed, 06 Sep 2017 00:25:14 GMT

Hello and welcome to the forums

youve been given some great advice here.

as Starwolf has suggested breathing, PMR and also mindfullness are great strategies.

i have these methods on hand so can share some with you... just give me a sec to find them

Overwhelmed

startingnew — Wed, 06 Sep 2017 00:27:17 GMT

BREATHING EXERCISE

Work out the pace and speed that works best for you.
Breathe in for the count of three.
Breathe out for the count of three.
Continue to do this and each time slow the count to three very slightly.
Don’t force the slowing down process – just allow your counting to gently keep time with a minor slowing down or the breathing for each time you repeat the exercise.
When you have slowed your breathing down and notice that you have come to a pace that feels comfortable then stay at that pace, continuing to count your breath in to the count of three and out to the count of three.
A variation to this exercise is instead of counting the breaths in and out you may wish to spell them in – you might wish to spell “c-a-l-m” or “r-e-l-a-x”
When you breathe in, spell the letters – “c-a-l-m” (or “r-e-l-a-x”).
When you breathe out, spell the letters – “c-a-l-m” (or “r-e-l-a-x”).
Each time you repeat the exercise slow the spelling down a little.
When you get to a slower pace that feels comfortable then stay at that pace, continuing to spell your breath in and to spell your breath out.

Overwhelmed

startingnew — Wed, 06 Sep 2017 00:28:36 GMT

i also reccomend grounding yourself and this exercise is good for this

5,4,3,2,1 Exercise
These are exercises in noticing what is around us:
Sight: Look around you and name as you look at 5 different objects (variation: 5 blue/black/green objects), then do the same for 4 of those 5 objects, 3 of those 5 objects, etc.
Sight & Touch: Look at, name and touch 5 different objects, noticing their texture, temperature, mass and weight as you do so. Then do the same for 4 of those objects, 3 of those objects, etc.
Sight, Touch and Smell/Taste: Look at (in a garden or a kitchen), name, taste and smell 5 different objects, noticing their colours, texture, taste and aroma. Then do the same for 4 of those objects, 3, 2, and 1.
Hearing: Close your eyes and listen for 5 different sounds. Then 4, 3, 2, and 1.

Overwhelmed

startingnew — Wed, 06 Sep 2017 00:30:49 GMT

MINDFULLNESS
there are so many ways to do mindfulness such as these examples
A) listen to your favourite song and concentrate
on one specific thing such as the words and what they mean, or the
beat- what instruments can you hear in the song?

B) take a look at your surroundings, what
can you hear, what can you see, what can you smell, what can you
taste.

C) pick up an object like a pencil. really notice
how the texture feels, is it cold , warm, does it have a smell?

D)Go for a walk and take in the sights of nature,
feel the breeze on you, notice how it feels

Overwhelmed

startingnew — Wed, 06 Sep 2017 00:31:35 GMT

PROGRESSIVE MUSCULAR RELAXATION (PMR)
.A person can practice this
technique by either sitting or lying down in a comfortable spot. The key to the relaxation process is taking some deep breaths and then proceeding to tense, then relax a group of muscles in a systematic order. One can start with the head and move down to the neck,
shoulders, etc or can start with the feet and legs and proceedaccordingly. The goal of the process is to cause deeper relaxation to the body than by simply attempting to relax

Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and contracting it as you exhale.

Begin
at the top of your body, and go down. Start with your head, tensing
your facial muscles, squeezing your eyes shut, puckering your mought
and clenching your jaw. Hold, then release and breathe.

Tense
as you lift your shoulders to your ears, hold, then release and
breathe.

Make
a fist with your right hand, tighten the muscles in your lower and
upper arm, hold, then release. Breathe in and out. Repeat with left
hand.

Concentrate
on your back, squeezing shoulder blades together. Hold, then
release. Breathe in and out.

Suck
in your stomach, hold, then release. Breath in and out.

Clench
your buttocks, hold, then release. Breathe in and out.

Tighten
your right haamstring, hold then release. Breathe in and out. Repeat
with left hamstring.

Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf.

Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot.

Overwhelmed

startingnew — Wed, 06 Sep 2017 00:33:26 GMT

if you type in the BB search bar 'COPING STRATEGIES' ive created a thread and it has heaps of anxiety coping strategies. i wont write them all here as there is heaps but i reccomend you taking a look and picking out a few you think you could do

Overwhelmed

Booklover17 — Wed, 06 Sep 2017 08:55:21 GMT

Hi Cakeboss,

Thank you for your reply. I will try the exerc

Overwhelmed

Booklover17 — Wed, 06 Sep 2017 08:57:57 GMT

Hi Cakeboss,

Thank you for your reply. Anxiety is terrible, thanks for your tips. I will try exercise.

Overwhelmed

Booklover17 — Wed, 06 Sep 2017 09:01:28 GMT

Thank you Starwolf. I will check out those apps. I am using a great one called 'Breathe.' It asks you how you are feeling and then recommends meditation based on that.

Mostly that calms me down but I guess I have anxiety about my anxiety, which is hard.

Overwhelmed

Booklover17 — Wed, 06 Sep 2017 09:03:27 GMT

Thank you so much Starting new. There are some great strategies here 🙂

Overwhelmed

In_the_desert — Wed, 06 Sep 2017 09:10:37 GMT

Hi Booklover - hang in there with the anxiety - I get it too and it is the worst - I am trying to identify what situations cause it (like an impending decision) and prepare for it but it is never that easy and when the anxiety isn't there, it is the last thing I want to think of - - by the way, i see you posted this new a little while back and I wonder how long it took for the first post to be approved and put on the forum - i sent my first new thread post an hour ago and was hoping to get some replies (a little anxious this evening, as you can probably tell)

Overwhelmed

Booklover17 — Thu, 14 Sep 2017 21:37:26 GMT

Hi In the Desert,

I am really sorry I only just saw this post. Haven't been on here in a little while.

I hope you are doing ok.

It took a couple of hours I think, I wrote it in the morning and checked it at lunchtime and it was there.

Anxiety is so hard. I think I have been fighting against it because it scares me. I was reading online that it is better to listen to it and determine the underlying cause. Easier said than done. Lol. I am going to try though.

Overwhelmed

startingnew — Fri, 15 Sep 2017 04:29:50 GMT

i hope some of these help you 🙂

how have you been since your first post?

Overwhelmed

Booklover17 — Sat, 16 Sep 2017 10:07:47 GMT

Hi Starting New,

Well I seem to go up and down. Some days I feel great and others I feel bad. The coping strategies would probably be great if I could have my rational mind when I have anxiety but I don't. I don't know what the solution is.

Overwhelmed

startingnew — Sat, 16 Sep 2017 10:13:15 GMT

thats pretty normal

are you seeing a psychologist?

a method i use for when anxiety hits is to use my palm cards. so you do this while in a good state of mind. make up a few palm cards with different anxiety coping strategies and keep them with you and easy to access and when you feel anxious bring them out. they are reminders for you and promt you to do these things while in that sort of state of mind

Overwhelmed

Booklover17 — Tue, 26 Sep 2017 12:22:21 GMT

Yes I am. Palm cards are a good idea. Thank you 🙂

Overwhelmed

startingnew — Tue, 26 Sep 2017 23:26:46 GMT

im glad your seeing a psychologist, i hope they are finding them to be useful..?

try the palm cards and see if they help 🙂